Celebrate National Watermelon Day with Watermelon Pizza Cake

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Today is National Watermelon Day! I wrote earlier this summer about the many benefits of watermelon. Click here to read that blog. Made of almost 92% water, the fruit is full of Vitamins A, C, and antioxidants. In honor of this August 3 holiday, Kelly’s Choice intern Celina Rescott came up with this recipe. We’re calling it pizza cake because some of us liked eating it the way you would eat a slice of pizza and some of us used a fork, the way you would eat a piece of cake. We hope you enjoy it as much as we did!

WATERMELON PIZZA CAKE

SERVING SIZE: 1 slice
SERVINGS PER RECIPE: 6-8

INGREDIENTS

1                              Watermelon

1/2 cup                   Low Fat Greek Yogurt

1 tsp                       Vanilla

1 tbsp.                    Honey or Maple Syrup

¼ cup                     Strawberries sliced in half

¼ cup                     Blueberries

2 tbsp                     Granola of choice*

DIRECTIONS

  1. Cut a slice of watermelon right out of the middle about 2-3 inches thick
  2. In a medium bowl combine Low-Fat Greek Yogurt, Vanilla, and Honey or Maple Syrup. Mix until well combined.
  3. Using a spatula, spread yogurt mixture on top of watermelon
  4. Arrange strawberries, blueberries, and granola over top the yogurt.
  5. Cut into 6-8 slices to serve cold!

 

*Choose a low sugar granola with minimal ingredients for the healthiest option!

 

 

 

 

 

How to keep hydrated even if you loathe plain ol’ water

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I know, I know, I’m always talking about how important it is to keep hydrated and how you should be drinking a lot of water every day. For instance, if you haven’t read it already, take a peek at my hydration blog I  wrote a couple summers ago. It was geared toward summer heat, but hydration is important every single day regardless of the season.

To review some of the reasons why water is essential for us to consume every day—it helps regulate circulation, body temperature, and digestion. It also detoxifies the liver and the kidneys and carries waste out of the body. Did you know that a two-percent drop in body water can cause small but critical shrinkage of the brain, which can impair neuromuscular coordination, decrease concentration, and cause slow thinking?

Getting thirsty yet? Seriously, how much water should you drink? The general rule of thumb is to at least drink half your body weight in ounces. If you are very active, you will need much more!

Curious if you are hydrated enough as you read this? Here are two ways to know if you are hydrated enough:

Check out your urine! A large amount of light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.

You can also use the pinch test! Dehydration often reduces skin elasticity, so doctors often use this skin test to quickly check for dehydration. The best part is that you can do it yourself: Pinch the skin on the back of your hand and pull it upwards. Your skin should snap back rapidly. If your skin maintains its pinched shape for a few seconds and drops slowly, you may be dehydrated.

Many of my clients complain that water gets boring. I have some fun tricks for you!

Try infusing water. Keep a pitcher of water in your fridge with fruit and herbs that help give the water a refreshing taste. Here are some popular combinations:

  • Cucumber + lime + strawberry + mint.
  • Lemon + raspberry + rosemary.
  • Orange + blueberry + basil.
  • Lime + ginger root + basil.
  • Watermelon + honeydew + mint.
  • Cucumber + mint + jalapeno.
  • Lemon + thyme.
  • Orange + hibiscus + star anise.

Here are some foods to consume to help hydrate you (they all are comprised of at least 90 percent water):

  • Watermelon
  • Strawberries
  • Cantaloupe
  • Peaches
  • Oranges
  • Skim Milk
  • Cucumber
  • Lettuce

And this time of the year, I love drinking hot cups of green tea or herb tea not only to keep me hydrated, but also, to give me an antioxidant boost!

 

 

Beat the Heat with Hydration!

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It’s been HOT lately so the topic of hydration couldn’t be any timelier. Hydration is a popular topic in sports nutrition; they need to be concerned that they replenish their electrolytes as so many are lost through sweating.  Hydration is not just important for athletes though; it is important for everyone who gets out in that hot summer sun!  You can become dehydrated by an hour stint of gardening for example.

Did you know that 2/3 of your body weight is water? Water is critical to all the body’s systems, including the brain, heart, lungs, kidneys, and muscles. Water is necessary for your body to digest and absorb vitamins and nutrients. It also detoxifies the liver and kidneys, and carries away waste from the body.  A two percent drop in body water can cause a small but critical shrinkage of the brain, which can impair neuromuscular coordination, decrease concentration, and slow thinking.

If you are dehydrated, your blood is literally thicker, and your body has to work that much harder to make it circulate more efficiently. As a result, the brain becomes less active, more fatigued, and leads to exhaustion. This is precisely why you feel so tired after a day in the sun, but guess what?!

Water alone is not going to cut it when it comes to preventing dehydration in the summer. You need ELECTROLYTES! Some people think that electrolytes are simply salt, but there are actually seven different electrolytes and they are: sodium (“salt”), chloride, potassium, magnesium, calcium, phosphate, and bicarbonate.

I like to have coconut water as my drink of choice when I am out in the sun; it contains a high amount of potassium, magnesium, calcium, and sodium. Some of my favorite hydrating foods are cucumbers, watermelon, broccoli, strawberries, and tomatoes. Your craving for salty foods may increase as you become dehydrated, but don’t reach for chips; instead choose something like GimMe Seaweed Snacks; they’ll fulfill that salty craving; they are so healthy for you, and the bonus is that they are loaded with electrolytes!

So how do you know if you are dehydrated?

Check out your urine! A large amount of light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.

You can also use the pinch test! Dehydration often reduces skin elasticity, so doctors often use this skin test to quickly check for dehydration. The best part is that you can do it yourself: Pinch the skin on the back of your hand and pull it upwards. Your skin should snap back rapidly. If your skin maintains its pinched shape for a few seconds and drops slowly, you may be dehydrated.

I beg you to please protect yourself from dehydration all the time, but especially in this heat; the side effects are brutal! You’ll overheat, which feels even hotter than the intense heat that the sun is already emitting! You’ll also want to watch your alcohol and caffeine intake because both are naturally dehydrating.

Have fun in the sun, the healthy way!